DBT – Myths about Interpersonal Effectiveness

Myths about Interpersonal Effectiveness

Everybody has some worries about standing up for themselves expressing opinions and saying no. Some of these worries are based on myths about interpersonal behavior.

There are two ways to counteract these myths 1. Try to argue against them logically2. Experiment out in the world, see if they are true

These techniques are called “cognitive modification” and can be really useful in helping people to do things that they really want to do, but are afraid to do.HomeworkQuickly look at each interpersonal effectiveness myth, circle the ones you believe, and write a challenge to the myths that you circled.

Challenging Myths about Interpersonal Effectiveness

1. I can’t stand it if someone gets upset with me.Challenge Statement:It may be uncomfortable, but I don’t need their approval. I can stand it. I can tolerate the disapproval. Life goes on.

2. If they say no, it will kill me.Challenge Statement _________________________________________________________________________

3. I don’t deserve to get what I want or need.Challenge Statement _________________________________________________________________________

4. If I make a request, this will show that I am a weak person.Challenge Statement _________________________________________________________________________

5. I must be really inadequate if I can’t fix this myself.Challenge Statement _________________________________________________________________________

6. I have to know whether a person is going to say yes before I make a request.Challenge Statement _________________________________________________________________________

8. It doesn’t make any difference; I don’t care really.Challenge Statement _________________________________________________________________________

9. Obviously, the problem is just in my head. If I would just think differently I wouldn’t have to bother everybody else.Challenge Statement _________________________________________________________________________

10. This is catastrophe (is really bad, is terrible, is driving me crazy, will destroy me, is a disaster)Challenge Statement _________________________________________________________________________

11. Saying no to a request is always a selfish thing to do.Challenge Statement _________________________________________________________________________

12. I should be willing to sacrifice my own needs for others.Challenge Statement __________________________________________________________________________

13. write your own statements, and come up with a challenge statement.

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